Supplements for Amazing Skin

By Armin Ghojehvand| Founder of Vitamin Buddy and Nutritional Therapist

A healthy appearance comes from the inside out, and what you put into your body will be reflected in your skin.


Processed foods will leave the skin looking and feeling dull, oily, and discolored. But nourished bodies that are fueled with whole foods containing the recommended amount of vitamins often display a much healthier appearance. What vitamins do you need and what exactly do they do? Here are the basics on vitamins and skin health.

1. Vitamin A


Vitamin A is often cited as the key to healthy skin. A deficiency in this vitamin may result in your skin looking dry and flaky. Vitamin A also acts as an antioxidant, and can be found in foods like sweet potatoes, carrots, spinach, and mangoes. It can also be found in supplement form.

2. Vitamin B Complex


Vitamin B complex contains the nutrient, biotin, which forms the basis of nails, skin, and hair cells. Too little vitamin B complex in your diet can cause dermatitis or hair loss.

Vitamin B3, also known as niacin, can be found in many foods, both animal, and plant. This vitamin is essential for healthy skin, but also for your brain, nervous system, and blood cells. You’ll often found a derivative of this vitamin called niacinamide in many beauty products, as research shows this vitamin can significantly reduce the appearance of aged skin and it is often added to top skin brighteners. What you can expect from taking such products are a mild exfoliating effect and reduced redness.

Vitamin B5, also known as pantothenic acid and panthenol, provides some of the best skin hydration out there. Studies on this vitamin show that it prevents skin water loss and improves skin barrier functioning. So, if you find a beauty product with vitamin B5 at the top of the ingredients, know that it’s a good bargain. You can also get plenty of this vitamin from whole grains, avocado, and chicken.

3. Vitamin C


Fill up on citrus fruits, leafy greens, bell peppers, and cauliflower, all of which are full of this vital nutrient. Vitamin C has been known to fight colds and when used on the skin, vitamin C can help collagen production. Vitamin C can also help reduce wrinkles and improve skin texture.

Collagen is a type of connective tissue that keeps our skin firm. It is what is responsible for giving skin elasticity, hair its strength, and connective tissue its ability to hold everything in place. The body’s natural collagen production declines with age and many modern lifestyle factors (like stress, poor diet, gut health imbalances, etc.) can also decrease the body’s ability to make it. Vitamin C is also a well-known antioxidant, protecting the skin from free radical damage.

4. Vitamin E


Another antioxidant among the vitamins, vitamin E, can make your skin beautiful like no other. Use vitamin E on your skin to help reduce the appearance of scars and rough, dry skin.

Like vitamin C, vitamin E is an antioxidant. Its main function in skin care is to protect against sun damage. Vitamin E absorbs the harmful UV light from the sun when applied to the skin. Photoprotection refers to the body’s ability to minimize the damage caused by UV rays. This can help prevent dark spots and wrinkles.

While vitamin E is available in many skin care products, the problem is that any effects could be minimized upon sun exposure. Getting enough vitamin E in your diet is preferable, either through your food or via a supplement.

5. Vitamin K


Vitamin K can be best used on the skin to help with dark circles and bruises. Though a diet filled with dark, leafy greens will help your vitamin K needs, the best way for your skin to get the most benefit is to use it topically. You won’t even need to learn how to cover scars and dark circles with makeup.

Vitamin K is essential in aiding the body’s process of blood clotting, which helps the body heal wounds, bruises, and areas affected by surgery.

Without enough vitamin K, your blood wouldn’t be able to coagulate. When it comes to the skin benefits of vitamin K, it’s a vitamin that can tackle any problem causing your skin to look dark due to circulatory problems such as dark circles and spider veins but also stretch marks and scars. To reduce the appearance of these imperfections, eat plenty of cabbage, liver, kale, and milk.

6. Vitamin D


Vitamin D, also known as the sunshine vitamin, is one of the best nutrients for your skin. Your body develops it through the skins reaction from UV light from the sun, but it’s crucial to make sure you limit your exposure to the sun and wear sunscreen when exposed to sunlight. Vitamin D is then taken up by your liver and kidneys and transported throughout the body to help create healthy cells. This includes the skin, where vitamin D plays an important role in skin tone. It may even help treat psoriasis.

In short, if you eat well, consume lots of healthy greens, fruit and vegetables, absorb a small amount of sunlight (under protection) each day, and drink lots of water, your skin will radiate and glow. If you don’t get the requisite amount of nutrition, supplementing is a great way to get your vitamins and minerals. Visit the Vitamin Buddy store today to see our selection of supplements.

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Armin Ghojehvand
Founder of Vitamin Buddy and Nutritional Therapist

Armin is a qualified nutritionist, fitness enthusiast and Founder and CEO of Vitamin Buddy.